Natural bodybuilding
It’s quite obvious that the ultimate goal of
serious gym-goers is bodybuilding. We’re not talking about the sport here where
men and women in bulk are being showcased. What we’re talking about though is
natural bodybuilding, the newest health regimen where the muscles of the body
are developed the natural way. Now, by natural bodybuilding, we mean exactly
that. No steroids, no drugs, and no so-called “light” muscle enhancers. Natural
bodybuilding is just plain exercise and good, old healthy diet.
The
Strategy: Natural Bodybuilding Regimen
Well, we all know that no self-respecting bodybuilder goes without a proper
training program as guide. After all, bodybuilding is defined partially by how a
person trains. For natural bodybuilding, there are three basic strategies: weight training, good nutrition, and rest. Resistance weight training in natural
bodybuilding leads to microtrauma of the muscle being trained. Microtrauma in
turn causes muscle soreness called Delayed Onset Muscle Soreness (DOMS). The
repair process of microtrauma is what causes anabolism or muscle growth. Below
are six rules to follow in any natural bodybuilding program:
Sessions should be short. The maximum number of minutes should be sixty since
after this, hormone levels for muscle building and growth begin to drop. Rests
between sets should be minimized to around 60-90 seconds for cardiovascular
purposes and better muscle voluminizing effect. Sets should be 6-15 cycles for
each exercise. This helps maximize growth hormone level and increase circulation
of blood and nutrients. And lastly, natural bodybuilding should be progressive
training.
The Diet
Now, of
course, for muscle to grow and repair itself, it would need something to fuel
the process. This is where nutrition comes in. The average bodybuilder needs
500-1000 calories per day and natural bodybuilding enthusiasts requires around
the same figure in calorie-intake. Natural bodybuilding enthusiasts take in
complex carbohydrates as opposed to simple sugars as their major calorie and
energy source. It is imperative that natural bodybuilding aficionados keep in
mind that too much consumption of simple sugars may lead to fat rather than
muscle development and at extreme cases, can cause Type II diabetes.
Protein is another key nutritional value for natural bodybuilding for it helps
build and develop the muscles. Every natural bodybuilding follower should take
in one to two grams of protein per pound of bodyweight to achieve maximum body
development and recovery. The best sources of natural protein are chicken, whey,
and egg whites, which are preferred by almost all natural bodybuilding buffs for
their low fat value. The third basic component of natural bodybuilding is rest.
The quality and quantity of sleep a bodybuilder gets can very much affect the
success of his natural bodybuilding regimen. Rest gives the body the opportunity
to recover and build. Now, as what you might have found out, natural
bodybuilding is far from rocket science. It is as simple as one-two-three. And
we mean that literally.
By:
Sam Michaels
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